Treeni 1
Warm Up
2 rounds
20/16 calories row, run, bike
20 banded monster walk
20 banded air squats
20 kb swings

Strenght
Back Squat 10,8,8,8 reps @57-62-67-71% of 1rm
Front Squat 3- 4x5reps @1x60, 1x65 and 2x70%
rest 2-3 min bwn sets
Keskity laatuun kyykyissä ja pitämään liike hallittuna.

Metcon
3-4 RFT (rounds for time)
20 back rack step back lunges @25/35kg
16/20 cal row
Masters 45+ only 3 rounds.
Go unbroken sets on lunges and steady fast pace on
rower. Time target on 3 rounds under 8 mins and
4 rounds under 10 mins.

Accessory Work
3x12 romanian deadlifts @30-35-40% of 1rm deadlifts
3x12 barbell bent over row
3x10+10 side plank knee tucks + 1:00 front plank hold
rest as needed

Optional Extra
unbroken double unders (se on tavoite, älä aloita alusta jos stiflaat)
valitse yksi toistomääristä 3-6-9-12-9-6-3 / 5-10-15-20-15-10-5 / 15-20-25-30-25-20-15 tai 10-20-30-40-50-40-30-20-10
rest 10-20s bwn sets